Samantha When the craving for comfort food hits, I always find myself reaching for mac and cheese—but not just any version. This high protein honey BBQ chicken mac & cheese takes the familiar, creamy classic and loads it up with sweet-savory BBQ flavor, tender shredded chicken, and a hearty dose of protein to keep you fueled and satisfied. Whether you’re fueling up after a long day, trying to hit your protein goals, or just need a cozy dish that makes you smile, this one-pan wonder delivers every time.
What I love most is how easily this protein-rich recipe fits into real life—it’s indulgent without being heavy, satisfying without being overcomplicated. With the balance of fiber from whole grain pasta, lean protein from chicken, and bold BBQ flavor, this dish proves that high-protein meals can still taste like your favorite comfort foods. And when paired with gooey mozzarella and sharp cheddar, it becomes a meal that feels just as good as it is for you.
If you’re following a muscle-building meal plan, looking for quick high-protein dinner recipes, or just want to shake up your weeknight dinner routine, this cheesy BBQ chicken mac hits the sweet spot.
Learn why high-protein diets may support muscle growth and metabolism on Healthline
High Protein Honey BBQ Chicken Mac & Cheese (Easy & Cheesy Meal Prep Favorite)
Ingredients
For the Mac and Cheese Base:
- 8 oz whole wheat elbow macaroni
- 1 tbsp olive oil or butter
- 1 cup low-fat milk
- ½ cup plain Greek yogurt
- 1.5 cups shredded cheddar cheese sharp is best
- Salt and pepper to taste
For the BBQ Chicken:
- 2 cups cooked shredded chicken breast or thigh meat
- ½ cup honey BBQ sauce store-bought or homemade
Toppings (Optional):
- ¼ cup shredded mozzarella
- ¼ tsp smoked paprika
- Chopped parsley or green onions for garnish
Instructions
- Step 1: Cook the PastaBoil macaroni until just al dente. Drain and set aside.
- Step 2: Make the SauceIn a large saucepan, heat olive oil. Whisk in milk and Greek yogurt. Stir in cheddar until melted and smooth. Season with salt and pepper.
- Step 3: Mix in ChickenToss shredded chicken with honey BBQ sauce. Fold into cheese sauce.
- Step 4: Combine & BakeAdd pasta to the sauce, stir to coat. Pour into a greased baking dish. Top with mozzarella and smoked paprika. Bake at 375°F for 15–20 minutes.
- Step 5: Garnish & ServeTop with chopped parsley or green onions. Serve warm!
Notes
Secret Tips for the Best Ever High Protein Honey BBQ Chicken Mac & Cheese
1. Broil for a Crispy Top: Once your mac and cheese is baked, turn on the broiler for 2–3 minutes to get golden, slightly crispy cheese edges—just like a restaurant-style casserole. 2. Marinate the Chicken in Advance: If you’ve got time, let your chicken soak in the honey BBQ marinade overnight. It enhances the flavor and makes each bite more tender and smoky-sweet. 3. Blend the Yogurt and Cheese Sauce: To avoid any gritty texture from Greek yogurt, whisk it thoroughly into the warm (not boiling) cheese sauce. This keeps the sauce creamy and smooth without curdling. 4. Use Pasta Water Magic: Before draining your pasta, reserve ½ cup of the starchy water. Add a splash while combining the cheese sauce to make it silkier and more cohesive. 5. Mix Cheese Varieties: Don’t stop at cheddar. Blend in mozzarella for stretch, Monterey Jack for creaminess, or a little smoked gouda for next-level BBQ flavor depth. 6. Portion Before Baking for Meal Prep: If you’re using this as a meal prep recipe, portion the mac and cheese into containers before baking. Then top each one with chicken and cheese and bake together—saves time and keeps the pasta from overcooking during the week. 7. Add BBQ Sauce in Layers: Drizzle a bit of honey BBQ sauce into the cheese mixture and on top of the chicken before baking. This double-layer technique enhances flavor in every bite. 8. Fresh Herbs Make a Difference: Top with chopped parsley or green onion right before serving. It adds brightness that balances the richness of the cheese and BBQ sauce.Recipe Overview
Course: Dinner, Lunch
Cuisine: American Comfort
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6
Primary Keyword: High Protein Honey BBQ Chicken Mac & Cheese
Nutritional Snapshot (Per Serving)
- Calories: 490
- Protein: 36g
- Carbohydrates: 42g
- Fat: 18g
- Fiber: 3g
Budget Breakdown
- Whole wheat elbow pasta (8 oz): $1.20
- Shredded chicken (2 cups): $3.50
- Cheddar cheese (1.5 cups): $2.00
- Low-fat milk (1 cup): $0.70
- Greek yogurt (1/2 cup): $0.90
- Honey BBQ sauce (1/2 cup): $1.10
Total: $9.40 → $1.56 per serving
Behind the Recipe
This recipe was born on a rainy evening when I was juggling post-gym hunger and a serious craving for something cheesy. I’d just meal-prepped some honey BBQ shredded chicken and had leftover whole wheat macaroni in the fridge. The mashup felt like a gamble—but one bite in and I knew I was onto something worth sharing.
Combining lean protein with one of America’s favorite comfort foods made it a win for both taste and nutrition. And by using Greek yogurt and reduced-fat cheddar, I found a way to keep the texture creamy while cutting back on the heaviness of traditional versions. That hint of sweetness from the BBQ sauce and honey pulls everything together, and the result is a balanced mac and cheese with real flavor depth.
To boost nutritional value, I often use whole grain pasta or even chickpea pasta when I want to raise the fiber and protein content even more. And if I’m serving it to guests or family, I’ll sprinkle in a bit of paprika or smoked gouda for added flair. It’s endlessly adaptable, and just the kind of dish that turns ordinary ingredients into something crave-worthy.
Explore nutritional info about chicken breast on FDC.NAL.USDA.gov
Why You’ll Love This ❤️
Sweet, Smoky, and Satisfying
This high protein honey BBQ chicken mac & cheese hits all the flavor notes—bold, sweet, and a little smoky. The sticky honey BBQ sauce coats each piece of juicy chicken, pairing perfectly with the rich and creamy cheddar cheese sauce. It’s a comfort food upgrade that still feels indulgent but delivers nutritional value.
Packed with Lean Protein
Each hearty serving boasts over 36 grams of protein, thanks to lean grilled chicken breast, Greek yogurt, and a high-protein pasta base. This is exactly what you need after a workout, or to stay full through a busy afternoon. According to Mayo Clinic, high-protein meals support muscle recovery and help regulate appetite and metabolism.
Meal Prep-Friendly
This recipe is a weekly meal prep hero. Bake it once, portion it out, and reheat throughout the week for quick lunches or easy weeknight dinners. It holds up beautifully in the fridge and tastes just as good reheated.
Better-for-You Ingredients
Clean up your comfort food without sacrificing taste. This dish swaps in whole wheat macaroni, Greek yogurt for creaminess, and lean grilled chicken breast—all nutrient-rich alternatives that bring fiber, probiotics, and lean protein to the plate.
Family Friendly
The smoky-sweet BBQ sauce and cheesy base are irresistible to kids, while adults love the deeper flavor profile and nourishing balance. It’s a family dinner win—delicious, filling, and packed with ingredients you can feel good about serving.
Perfect For…
Post-Workout Dinners
This high-protein honey BBQ chicken mac & cheese is a dream come true after a workout. With lean protein, complex carbs from whole grain pasta, and a touch of healthy fat from the cheese and Greek yogurt, it’s ideal for rebuilding muscle and replenishing energy. The rich, smoky flavor makes it feel indulgent, while the nutrient balance keeps your macros on track. According to WebMD, meals rich in protein after exercise can speed up muscle repair and recovery—exactly what your body needs.
Meal Preppers
Looking for a meal prep recipe with chicken that’s both comforting and packed with nutrition? This dish is your go-to. Bake once, divide into airtight containers, and refrigerate for grab-and-go meals all week. It reheats perfectly, and the flavor even intensifies by day two. It’s a time-saver for busy schedules and a lifesaver when you’re craving something hearty yet wholesome.
Weeknight Family Meals
Busy night? No problem. This easy BBQ chicken mac and cheese recipe takes less than an hour from start to finish and satisfies kids and adults alike. The creamy texture, smoky-sweet BBQ chicken, and melty cheese hit all the right notes. It’s a great way to sneak in better-for-you ingredients while still serving up a plate of comfort food.
Leftover Chicken Recipes
Have leftover grilled or rotisserie chicken in the fridge? This is one of the best leftover BBQ chicken recipes to transform extras into something magical. Just shred it, toss it with a bit of honey BBQ sauce, and fold it into the cheesy pasta. No food waste, and you’re not eating the same chicken three days in a row—win-win!
Clean Comfort Food Cravings
Craving mac and cheese but trying to eat clean? This version lightens things up with whole wheat pasta, Greek yogurt, and lean protein—all while still delivering that crave-worthy cheesy richness. It’s clean comfort food at its best—rich in flavor, balanced in macros, and satisfying enough to silence those comfort food cravings without compromising your goals.
Ingredients You’ll Need
For the Mac and Cheese Base:
- 8 oz whole wheat elbow macaroni
- 1 tbsp olive oil or butter
- 1 cup low-fat milk
- 1/2 cup plain Greek yogurt
- 1.5 cups shredded cheddar cheese (sharp is best)
- Salt and pepper to taste
For the BBQ Chicken:
- 2 cups cooked shredded chicken (breast or thigh meat)
- 1/2 cup honey BBQ sauce (store-bought or homemade)
Toppings (Optional):
- 1/4 cup shredded mozzarella
- 1/4 tsp smoked paprika
- Chopped parsley or green onions for garnish
Read more on how Greek yogurt enhances protein and creaminess at Healthline
Ingredient Highlights
Whole Wheat Pasta
Adds fiber and nutrients while helping stabilize blood sugar.
Greek Yogurt
A rich, creamy source of protein and probiotics that enhances the cheese sauce.
Shredded Chicken
Use grilled or rotisserie chicken for ease—just make sure it’s skinless for leaner results.
Honey BBQ Sauce
Look for one with clean ingredients and minimal added sugar, or make your own.
Sharp Cheddar Cheese
Delivers bold flavor so you can use less and still get that classic cheesy payoff.
Compare nutrition of cheeses at Nutritionix.
How to Make It
Step 1: Cook the Pasta
Boil macaroni until just al dente. Drain and set aside.
Step 2: Make the Sauce
In a large saucepan, heat olive oil. Whisk in milk and Greek yogurt. Stir in cheddar until melted and smooth. Season with salt and pepper.
Step 3: Mix in Chicken
Toss shredded chicken with honey BBQ sauce. Fold into cheese sauce.
Step 4: Combine & Bake
Add pasta to the sauce, stir to coat. Pour into a greased baking dish. Top with mozzarella and smoked paprika. Bake at 375°F for 15–20 minutes.
Step 5: Garnish & Serve
Top with chopped parsley or green onions. Serve warm!
Pro Tips for Success
- Use freshly shredded cheese. It melts smoother than pre-shredded.
- Undercook pasta slightly. It finishes cooking in the oven.
- Add a crunchy topping. Panko breadcrumbs tossed with olive oil add great texture.
- Make it spicier. Mix a little hot sauce into the BBQ for heat lovers.
Easy Variations
Spicy Buffalo Twist
Want a kick of heat in your high-protein mac and cheese? Replace the honey BBQ sauce with spicy buffalo sauce and swap out sharp cheddar for creamy Monterey Jack. This version delivers that tangy, spicy flavor combo perfect for game days or spice lovers, while still keeping the dish high in protein and satisfying. Add a drizzle of ranch or a crumble of blue cheese if you’re feeling bold.
High-Protein Vegan
Craving a plant-based mac and cheese that’s still rich in protein? Use chickpea pasta (packed with protein and fiber), a plant-based cheese sauce made from nutritional yeast and cashews, and add seitan or tofu for the “chicken” element. This dairy-free variation still hits those comfort food notes while aligning with vegan or dairy-free diets. According to Healthline, seitan is a great high-protein meat alternative for those looking to increase plant-based protein intake.
Bacon BBQ Boost
Elevate your barbecue mac and cheese recipe by tossing in chopped turkey bacon or chicken bacon. It adds smoky, salty depth that perfectly complements the sweet tang of BBQ sauce. Just a few slices go a long way in amplifying the flavor without adding too much fat.
Gluten-Free Version
Need a gluten-free mac and cheese that doesn’t skimp on taste or texture? Use gluten-free pasta made from brown rice or lentils, gluten-free BBQ sauce, and double-check your yogurt is certified gluten-free. The result is still creamy, smoky, and comforting—just safer for those with gluten sensitivities or celiac disease.
Kid-Friendly Tweak
Feeding little ones? Go with a mild, low-sugar BBQ sauce and use mozzarella only to tone down the sharpness of the cheese blend. You’ll still get that creamy texture and cozy taste kids love, minus the heat or bold flavors that may be too much for sensitive palates. It’s one of those family-friendly dinner ideas that adults can enjoy too—especially when topped with a little shredded rotisserie chicken for extra protein.
Storage & Reheat Tips
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze cooled portions for up to 2 months.
- Reheat: Microwave in 30-second intervals or bake at 350°F for 15 minutes.
Make It a Meal 🍽️
Pair your mac & cheese with these reader favorites:
- Cheddar and Bacon Turkey Melt
- Garlic Parmesan Chicken and Potatoes
- Crispy Fish Taco Bowls with Mango Salsa
More mouth-watering recipes to explore:
Comfort Food Questions Answered
Is BBQ chicken mac and cheese healthy?
It can be! This recipe balances indulgence with nutrition by using lean protein, Greek yogurt for creaminess, and whole wheat pasta for added fiber. Compared to traditional mac and cheese loaded with butter and heavy cream, it’s a cleaner, higher-protein comfort food choice. Mayo Clinic emphasizes how small swaps—like whole grains and lean meat—can turn comfort meals into healthier options.
Can I make BBQ mac and cheese ahead of time for meal prep?
Yes! This dish is one of the best make-ahead mac and cheese recipes. Assemble it in a baking dish, cover tightly, and refrigerate for up to 24 hours before baking. Or, bake and portion it out into individual servings for protein-packed meal prep all week.
What’s the best BBQ sauce for high-protein chicken pasta?
Go for a low-sugar BBQ sauce made with clean ingredients like tomato paste, apple cider vinegar, and honey. If you’re watching sugar or carbs, many store-bought options are now labeled as “keto BBQ sauce” or “no sugar added.” You can even make your own—WebMD recommends watching labels to limit sodium and added sugars.
How much protein is in high protein honey BBQ chicken mac and cheese?
Each serving of this recipe packs in around 36 grams of protein, making it ideal for those seeking high-protein dinner ideas. This comes from the combination of lean shredded chicken, cheddar cheese, and protein-rich Greek yogurt.
What’s a good Greek yogurt substitute in mac and cheese?
If you don’t have Greek yogurt, try low-fat cottage cheese (blended until smooth) or plain low-fat sour cream. These options keep your high-protein casserole recipe creamy without loading on extra fat.
Can I use different pasta shapes?
Definitely! While elbow macaroni is traditional, you can use whole wheat penne, rotini, or shells for more texture. These shapes hold onto the creamy BBQ sauce well and provide the fiber boost that comes with whole grain pasta recipes.
What cheeses go well with BBQ chicken mac?
Try a mix! Sharp cheddar is a classic, but Colby Jack, mozzarella, or smoked gouda all work well. Parmesan or pepper jack can add complexity or heat. If you’re aiming for mac and cheese with smoky flavor, smoked cheeses are ideal.
How do I make this recipe more kid-friendly?
Use mild BBQ sauce and a smoother, creamy cheese like mozzarella or Colby. Keep seasonings simple and avoid spicy toppings. For a kid-approved texture, slightly undercook the pasta before baking so it stays soft without going mushy.
Can I freeze this mac and cheese?
Yes—this dish freezes well. Let it cool, then portion into airtight containers. For best texture, thaw overnight in the fridge and reheat covered in the oven or microwave with a splash of milk to restore creaminess.
What’s the best protein to use if I don’t have cooked chicken?
Rotisserie chicken, grilled chicken breasts, or even shredded turkey work well. You can also use canned chicken for convenience, or cook boneless skinless thighs for more flavor in your BBQ chicken pasta bake.
Is there a way to make this dairy-free?
Absolutely. Use dairy-free shredded cheese (look for brands high in protein), unsweetened almond milk, and a coconut-based or soy-based Greek-style yogurt. Choose your BBQ sauce carefully, as some include butter or dairy ingredients.
Final Thoughts
This high protein honey BBQ chicken mac & cheese proves that comfort food can work hard for you—it’s not just about taste (though it has plenty of that), it’s about nourishment, satisfaction, and finding joy in the everyday dinner table. Whether you’re an athlete, a busy parent, or someone just trying to eat more protein without giving up the foods you love, this recipe checks all the boxes.
It’s cheesy without the bloat, hearty without the guilt, and flavorful enough to make you forget it’s actually good for you. Add it to your meal prep, serve it up for Sunday dinner, or freeze leftovers for future cravings. With every forkful, you get a boost of protein, fiber, and feel-good flavor.
Need more proof that this kind of meal fuels both body and soul? Check out what Mayo Clinic says about protein’s role in health and hunger management.
So go ahead—get that pan sizzling, toss in the shredded chicken, and let that honey BBQ goodness bubble and melt. This mac and cheese is here to satisfy your cravings and fuel your goals, all in one glorious bite.
“Comfort food doesn’t have to weigh you down—this high-protein honey BBQ chicken mac & cheese delivers bold flavor, creamy texture, and satisfying nutrition in every cheesy, smoky bite.” — Sam
📌 Pin & Share the Love
Love this High Protein Honey BBQ Chicken Mac & Cheese? Pin it to your High-Protein Dinner or Clean Comfort Food board and tag us @readyprepmeals!
📌 Pin This Recipe: High Protein Honey BBQ Chicken Mac & Cheese
A smoky-sweet, creamy chicken casserole that’s protein-packed and perfect for meal prep or family dinners. Don’t forget to share it with someone who loves cheesy comfort food!
